Complete 21 - 18 - 15 - 12 - 9 - 6 - 3 reps of all exercises Chest to floor Burpees Hand release Push Ups Weight plate Squats Squat Jumps Then 20 plated Situps and 100m run Repeat exercises for 18 - 15 - 12 - 9 - 6 - 3 reps Completing 7 rounds in total

Our skin is the face we present to the outside world. For many, a big driver to eat healthier can be to do with what we look like, with our skin as no exception - beauty is only skin deep, but anyone who has suffered from skin issues will know it can certainly affect our confidence and how we feel. Our skin needs nutrients to firstly function, then look its best, so we can't expect to eat a diet devoid of nutrients and have amazing skin (unless we've won some kind of genetic lottery). As an organ, our skin is a great communicator and representation of what’s going on internally - any imbalances, whether acne, pimples, rashes, premature ageing or dry skin, can serve as messages from our body that something's not quite right and it's needing extra support and love. What exactly does our skin do? It's an organ (our largest!) and is a part of the integumentary system, which has a primary role of protecting us against damage, essentially serving as a guard and first-line of defence, between us and the outside world. This is also not just through the physicality of it, but a host of other mechanisms, which on the larger scale of life, help us to survive - it helps communicate to our body we're in pain, we're too hot/cold, we're injured, and what something is by the sensation of touch, which can then help our body adjust accordingly to our environment. It also produces vitamin D, eliminates toxins through its surface, and like magic, can repair itself when damaged. Our skin lives and, in a sense, breathes (our outermost cells of our skin uptake oxygen for themselves!), and so it certainly makes sense why ample nutrients are needed for it to thrive and do its thing. Top nutrients for healthy skin Our skin is highly responsive to an overall good diet and many will find that upon improving the quality of what they're eating skin issues will minimise, or even completely disappear. By quality this means eating more foods in their natural state, or as natural as possible, and as often as possible. Here they're packed full of vitamins, minerals and all sorts of wonderful nutrients that support our skin, as well as our overall health. 1. Up the healthy fats For gorgeous skin eat whole food fats - these are foods such as creamy avocados, oils like coconut and olive, nuts, seeds, and oily fish, like salmon and mackerel. They help aid in reducing inflammation within the body, and are crucial players in the structure of the skin, in a sense acting like internal moisturisers, and having a vital role in the production of the skins natural oil barrier. Essential fatty acids/EFA's are particularly important, being deemed essential for a reason - the body can't produce them, so we MUST get through diet. A balanced intake in favour of EFA omega-3 (e.g. oily fish, walnuts) to EFA omega-6 (e.g. vegetable oils) will have an anti-inflammatory and protective effect on the body, which can be useful against inflammatory skin disorders(1) (2). The best sources are whole foods, always - enjoy oily fish, walnuts, chia seeds, egg yolks and flaxseed oil. 2. Eat antioxidant-rich foods Our skin serves as a barrier between us and the outside world - between internal factors (e.g. certain foods, stress, inflammation) and external factors (e.g. sun exposure, pollution, smoking), we have the creation of damaging free-radicals happening pretty much 24/7, which can impact collagen and elastin, the key proteins used as the structural support of skin. With free-radical damage can come premature aging, wrinkles, poor skin tone, and a lackluster appearance - basically they'll age us well before we need too. Antioxidants in our diet are brilliant because they help 'balance' free-radicals, reducing the damage associated with them. Great sources of antioxidants in our diet are fruits and veggies, as they're rich in the champion antioxidant nutrients, vitamin C (e.g. citrus fruit, capsicum), vitamin E (e.g. avocado, spinach) and vitamin A (e.g. carrots, kumara/sweet potato). In particular, vitamin C has been shown to be especially beneficial at decreasing the likelihood and severity of wrinkles (3). To get a good intake of antioxidants, aim to hit your 5++ servings of fruit and veggies everyday, making sure to include a varied intake. 3. Stay hydrated Water is essential to life - without it, we wouldn't last very long. It helps flush toxins from the body through our excretory system, aids blood circulation, helps with delivery of nutrients to our cells, and keeps our bowels moving along nicely, which is important for waste removal and reducing constipation (waste build-up in the body=toxic build up, which is a no-no for skin health). When our skin is dehydrated, wrinkles appear more prominent, and skin drier and duller - this makes sense, given a huge percentage of us (around 60%) is actually water. For healthy skin, make sure to hit your 8+ glasses of water a day - plain is best, but herbal teas can count too. Also remember many fruits and veggies often contain a high percentage of water, and can help count towards our overall hydration levels too. 4. Reduce sugar I'm not into demonising foods, but it's important to keep in mind moderation when it comes to sugar intake. When we eat a big load of sugary foods, particularly items like sweets which are broken down rapidly, our body is usually like "hey, that's WAY more energy then I need right now!", and so it releases a whole lot of the hormone insulin to help deal with the excess sugar. Large spikes of insulin are inflammatory in nature, which isn't good for skin heath, with too much sugar negatively affecting the structure of our skin's collagen and elastin fibers (4), contributing to premature aging, as well as the exacerbation of inflammatory skin conditions, like acne and rosacea. To support not only skin health, but overall health too, treat sugar like the treat it is. This includes "natural" sources, like maple syrup and coconut sugar, too. 5. Bump up your zinc intake Zinc is an essential nutrient that plays an important role in skin health. It's particularly beneficial in wound healing, reducing inflammation and helping our cells to regenerate - if our skin is injured in any way, zinc quickly gets to work! Zinc is hugely beneficial at minimising the prevalence of acne, with low zinc levels correlated to an increased occurrence (5). Zinc helps to decrease the severity/occurrence of the condition through balancing our skins oil production and working to increase the vitamin A levels in our blood, another vital superstar skin nutrient not only needed for acne-free skin, but healthy skin in general too (6). Best food sources of zinc includes seafood, especially oysters, beef and lamb, chicken, pumpkin seeds, peanuts and chickpeas. Article by http://healthyalways.co.nz/ #HealthyEating #NutitionAdvice

10 x Burpees 20 x Pushups 9 x Burpees 100 Skips or 100m Run 8 x Burpees 20 x Sit ups 7 x Burpees 100 Skips or 100m Run 6 x Burpees 20 x Push ups 5 x Burpees 100 Skips or 100m Run 4 x Burpees 20 x Sit ups 3 x Burpees 100 Skips or 100m Run 2 x Burpees 20 x Push ups 1 x Burpee 100 Skips or 100m Run

Compression garments are touted as the secret to increasing muscle power and optimizing athletic performance – science or hype? Don a pair of compression tights and you won’t just look like a serious athlete, many believe that this ultra-tight gear will help boost your athleticism too. David Cox comes to the conclusion that while there are some benefits associated with compression gear, it’s unlikely to actually improve athletic performance during your workouts. The real benefit of compression clothing comes from its ability to reduce muscle vibration, which is the micro trauma that occurs within your muscles during exercise and can potentially build up and lead to injury. He adds that the compression reduces the space available for swelling and helps improve the mechanisms of the lymphatic system, which basically brings fluid away from muscles so they can recover. Put simply, compression clothing is most likely to assist recovery – so the next day your muscles may not be as sore as they might have been because you’ve had compression garments on. And then there’s the placebo effect. Cox believes you cannot discount the fact that when people really think something is going to help them, it actually drives them to see results. “Scientists suspect that any benefits felt when wearing compression clothing during exercise may be down to the placebo effect – the large hole left in the wallet from the purchase may leave the wearer willing it to make a difference.” This piece originally appeared on lesmills.com.

Prof. David Cameron-Smith Before you surrender to that late night craving for leftovers or a post-party burger, spare a thought for your body’s natural rhythms and what messing with them does to your health and wellbeing. The first rays of morning sun begin an ancient cycle that connects every living thing. All animals have a 24-hour biological clock, known as a circadian rhythm, that has a powerful influence on physical activity, alertness, mood, hunger and metabolism. And when this biological clock meets a modern 24/7 lifestyle, the human animal can suffer. The phases of the sun trigger our sleep and wake cycle. Upon waking, a small cluster of nerves located deep in the brain, called the Suprachiasmatic Nucleus (SCN), come into play. These several thousands of nerves are located within the hypothalamus, the region of the brain that regulates many brain pathways, including those that determine when you want to eat, as well as how much and what type of food. The SCN functions by sending out signals, firstly through the hypothalamus, then on to every other part of your body. Within each and every one of the billions of cells that make up the human body, the SCN controls the activity of a cluster of so-called CLOCK genes (technically, “Circadian Locomotor Output Cycles Kaput” – try saying that with a mouthful of cheesecake). Named for their daily switching on and off, the CLOCK genes are master regulators of whether cells are more or less active. During the night, CLOCK genes turn down the metabolic processes of many cells. During the day, the reverse is true and cells are revved up and maximally active. Messing with the natural sleep cycle Just one late night or a period of disrupted sleep can unravel the synchronization of the SCN and CLOCK genes. Apart from the tiredness, there are the more subtle signs of metabolism gone haywire – blood pressure is increased, circulated levels of stress hormones rise, levels of bad fat (LDL cholesterol) are raised, and bowel habits begin to change. Inconvenient, yes, but not particularly detrimental to health. However, multiply this to being chronically sleep deprived, jet-setting through multiple time-zones or switching work shifts, and the disturbances become more hazardous. For the estimated 20 percent of the working population who work irregular hours – either on rotating shifts, irregular schedules or night work – the health effects need to be considered. Sleep loss and weight gain Disconnected circadian rhythms and eating times alter the biological responses to food. During the day, the digestive tract, pancreas and metabolic tissues are primed and ready for nutrients. After eating, food is readily digested, insulin is produced and nutrients are rapidly stored and metabolised. The exact same meal eaten out of synch results in a delayed insulin response, slowed storage, and disturbed metabolism. Because the body is not expecting to metabolise the food, it is stored. The exact same meal eaten at the wrong time is more likely to result in weight gain. Sleep it off! Then there are appetite hormones. Eating out of sync can be a disaster for what – and how much – you choose to eat. Late night snacks and meals tend to be higher in calories and are more likely to be convenience snacks or purchased foods. You are far less likely to be eating a piece of fruit at 2am than raiding the fridge or eating a greasy kebab. Part of the reason for this can be traced back to the hormones that are controlled by your SCN. So the timing of when you can be the secret to helping you shed those few unwanted extra pounds. There is good scientific evidence that a late lunch and dinner make it harder to lose weight. In a published scientific study, night owls lost less weight in a carefully controlled weight loss intervention than those on normal circadian cycles. The take out from this – aside from going easy on the take out? Try as much as possible to keep to a regular pattern of eating and sleeping. Professor David Cameron-Smith is a regular Fit Planet contributor. A transplanted Australian living in New Zealand, he obtained a PhD in nutritional biochemistry from Deakin University, and undertook postdoctoral training at the Royal Prince Alfred Hospital, Sydney. His research interests include the importance of nutrition in the maintenance of optimal health in an ageing population, and the impact of nutrition in regulating the function of muscles. #HealthyEating #NutitionAdvice

Watch those drinks Most people would gag at the thought of swallowing nine teaspoons of sugar. But that’s what’s in a typical sugar-sweetened fizzy drink. Also, many drinks claiming to contain natural fruits, to be preservative-free or rich in vitamins and minerals pack the same sugar punch as major brand sugary drinks. Eradicate all sugary drinks from the fridge and cut out impulse convenience store purchases. Fresh fruit and vegetables are always better Isn’t fruit naturally rich in sugar? Yes, but when you consider the alternatives, there is far less sugar in whole fruit than just about all varieties of candies and sweets, as well as most supposedly healthy muesli snack bars. Fruit is nature’s ready-made snack. Go easy on those pasta sauces Many savoury tomato-based sauces, including ketchup, are jam-packed with sugar. It pays to look carefully at the label and find those that are lowest in added sugar. Better still, make your own. Simply mix canned or fresh tomatoes, some fresh herbs and simmer. Same goes for salad dressings Enjoying a healthy salad? Adding a splash of dressing? Think again. Supermarket salad dressings can be a hidden source of sugar, so maybe it’s time to try your own – a drizzle of balsamic vinegar and extra virgin olive oil is a sensational dressing. Mix in some fresh herbs, try lemon juice or pomegranate vinegar for that extra pizazz. Cultivate a natural yogurt habit Stop and take a careful look at your yogurt tub. Most fruit yogurt is sweetened to the max. Cut to natural yogurt. Need a sweet rush? Add fruit! Desert the dessert These are almost always sugar-laden. Spend a few moments looking at the label on your favorite ice cream – sugar, lots of sugar! A fresh fruit salad is a nice, natural alternative, but the main thing is moderation, so avoid desserts with every meal. Bitter is better Chocolate is a sweet indulgence that should remain an occasional one. If you must break into a fresh block, choose dark chocolate. What’s not cocoa/cacao is generally sugar, so the darker the better. And don’t forget to share. Say when to pre-mixed alcoholic drinks Ready-mixed spirits or spritzers often have the same levels of sugar as any other carbonated beverage. Check the sugar content of your favorite tonic too. Find replacement taste sensations There is a whole world of flavor to be enjoyed, so open your palate to the many intense, spicy, bitter, intriguing and wonderful tastes out there. Plus, adding spice such as turmeric, chilli, coriander, cumin or nutmeg not only adds taste, it can have health benefits too. Remember, keep an eye out for sugar in disguise There are dozens of different names for sugar listed on food labels. The more common names you’ll see are: sucrose, high-fructose corn syrup, barley malt, coconut sugar, dextrose, maltose, rice syrup, and fruit juice concentrate. Very few foods actually label themselves low in sugar, so you will have to search for yourself. This piece originally appeared on lesmills.com. #HealthyEating #HealthandFitness #NutitionAdvice #SugarFree

Makes 20-25 mini chicken nuggets Recipe by Pete Evans Kids just love these little mouthfuls of juicy goodness. This is yummy finger food at its easiest, and a guaranteed crowd-pleaser at parties, sleepovers and special occasions. Ingredients: 800 grams (1 lb 12 ¼ oz) free-range organic chicken thighs 2 garlic cloves 2 segments of preserved lemon 3 teaspoons paprika (optional) 60 grams (2 oz) tapioca flour freshly ground black pepper 2 organic, free-range eggs, plus 1 egg white cold-pressed, virgin coconut oil or duck fat, for frying 80 ml (2 ⅔ fl oz) filtered water aioli, optional, to serve Method: 1. Dice the chicken into bite-sized nuggets. Crush the garlic and preserved lemon using a mortar and pestle. Transfer to a bowl along with 80 ml (2 ⅔ fl oz) of filtered water and mix well. Add the chicken nuggets to the garlic and preserved lemon and mix well. Cover and marinate in refrigerator for at least an hour, preferably overnight. 2. Drain the chicken of any excess marinade. In a bowl, mix the paprika (if using) with the tapioca flour and season with pepper. In another bowl, lightly beat the eggs and egg white. Dust each nugget in the tapioca mix, then dip it into the egg mix. Set the coated nuggets aside. 3. Pour 2.5 cm of oil into a deep saucepan and place over medium–high heat. Test the temperature by placing a small piece of chicken into the pan; if the oil begins to sizzle, it has reached the ideal heat for shallow-frying. Cook the chicken nuggets in batches for 3–5 minutes on each side or until golden brown and the chicken is cooked through. 4. Remove the nuggets from the pan using metal tongs or a slotted spoon, and transfer to a sheet of paper towel to drain off the excess oil. Allow the chicken nuggets to cool slightly before serving with aioli on the side. #HealthyEating #NutitionAdvice #Recipe

Recipe by Julia and Libby Makes approx 8 – 10 pancakes Ingredients: 3 organic free range eggs 2 ripe bananas 3 Tbsp coconut flour 1 tsp cinnamon 1/2 tsp coconut sugar Coconut oil for cooking (if you do not have coconut oil use butter) Maple syrup and berries to serve. Method: 1.Add all ingredients into a bowl. Beat well with an electric mixer ensuring all ingredients are thoroughly mixed through. 2.Heat a pan to a medium heat, when pan is hot add 1 tsp of coconut oil. 3.Get the pancake mixture and scoop out a spoonful and a half of the mixture and place in the pan. Cook for a few minutes and then flip. Repeat this process with the rest of the mixture 4.Serve with maple syrup, coconut yoghurt, almond flakes and fresh berries (I used blackberries). #NutitionAdvice #HealthyEating #Recipe

Prep time: 10 mins Cook time: 50 mins Total time: 1 hour Tender potatoes smashed, roasted until crispy, then topped with a creamy garlic-herb pesto! A delicious vegan and gluten-free appetizer or snack! Author: Minimalist Baker Serves: 4 Ingredients: Potatoes • 680g baby gold/yellow potatoes • 1 1/2 Tbsp (20 ml) olive oil (or sub other neutral oil) • Healthy pinch each sea salt & black pepper (1/2 tsp) Pesto • 2 heaping cups (130 g) loosely packed fresh basil (large stems removed) • 2 cloves garlic, chopped (1 Tbsp or 6 g) • 3 Tbsp (23 g) raw pine nuts or walnuts • 2 Tbsp (30 ml) lemon juice • 1 1/2 Tbsp (5 g) nutritional yeast* • 2-3 Tbsp (30-45 ml) extra virgin olive oil (or sub other neutral oil) • Healthy pinch each sea salt & black pepper Method: 1. Add rinsed potatoes to a large pot and cover with water until just submerged. Bring to a boil over high heat. Then reduce to medium-high heat to achieve a low boil. Cook uncovered for 15-20 minutes or until tender and a knife easily slides in and out. 2. In the meantime, prepare pesto by adding basil, garlic, nuts, lemon juice, and nutritional yeast to a food processor and blending to combine. Stream in 2-3 Tbsp olive oil a little at at time until a thick paste is formed. If trying to reduce fat, thin the sauce with water instead of additional oil. I like adding a little water to mine to make it more of a pourable sauce, but this is optional. 3. Taste and adjust flavor as needed, adding more lemon juice for acidity, nutritional yeast for cheesy flavor, salt and pepper for overall flavor, or garlic for zing/bite. Transfer to a small serving dish and set aside. 4. Preheat oven to 200 degrees and line a baking sheet with parchment paper. When the potatoes are soft and tender, place on the baking sheet and smash down with the bottom of a saucepan. For any larger potatoes, cut in half and then smash so they are still "bite size." 5. Drizzle the potatoes with 1 1/2 Tbsp oil and season with a healthy pinch each salt and pepper. Roast for 20-25 minutes or until crispy and golden brown. 6. To serve, spoon the pesto over the potatoes (you will have leftovers). Garnish with chopped basil or parsley and additional pine nuts (optional). 7. Best when fresh. Store leftovers separately in the refrigerator. Potatoes will keep for 3-4 days. Pesto will keep for about 1 week. #NutitionAdvice #HealthyEating #Recipe

A flat stomach can play hard to get for both genders. It’s a soft spot that can be one of the hardest to tone up, but recent research highlights one method that works better than most. High-intensity interval training (HIIT) is known to burn serious amounts of fat, seriously fast. But not just any fat. New research shows that specific forms of high-intensity interval training can be key to cutting fat from your tummy. The tummy trimming benefits of high-intensity interval training are highlighted in a recently published study into how different approaches to training can affect fitness and body composition in healthy adults1. The study tested two groups of exercisers. One group followed a conventional gym training program four days a week, the other did two conventional gym workouts and two high-intensity interval training based LES MILLS GRIT™ Cardio workouts a week. Both groups trained for the same total amount of time each week. At the end of the eight-week study both groups saw a reduction in total body fat, but it was those doing high-intensity interval training who really took the fat burning up a notch. These individuals eliminated an average of 2.2cm from their waistlines and experienced an overall loss of 2.2% visceral fat – that’s the awful gut fat that clogs up our organs, affects our hormones and increases the risk of health problems such as type 2 diabetes. They also benefited from a significant increase in cardio-respiratory fitness, sprint speed and arm strength. While the results are significant, the length of the work outs was not. Those who incorporated the high-intensity interval training didn’t need to slog it out for hours at the gym – the LES MILLS GRIT sessions they did twice a week were just 30-minutes long. LES MILLS GRIT workouts are short, but explosive. Combining intervals of speed training with body weight exercises such as squat jumps and lunges, they are designed to maximize calorie burn during the workout, and beyond. All it takes is the introduction of just two LES MILLS GRIT workouts a week and you can increase aerobic fitness, grow lean muscle tissue and amplify fat burn – all while you whittle away the waistline.

If you are looking for a new workout to add to your gym routine, you may want to give Tabata a try. Tabata training is a high-intensity interval training (HIIT) workout, featuring exercises that only lasts for a few minutes. The idea is to work at your maximum and complete as many repetitions as possible in 20 seconds. 20 Seconds of Squats or Squat Jumps - 10 Seconds rest - Repeat 8 times 20 Seconds of Push Ups - 10 Seconds rest - Repeat 8 times 20 Seconds of Mountain Climbers - 10 Seconds rest - Repeat 8 times 20 Seconds of Burpees - 10 Seconds rest - Repeat 8 times Note: you can download a tabata app that does the timing for you.

By Julia and Libby Serves: 8 Ingredients: • 2 free range eggs • ⅓ cup butter, melted • ½ cup maple syrup • 2 mashed bananas (the browner the better as they mash easily and taste sweeter) • 1 extra banana if you want to have one on top to decorate • ⅓ cup walnuts, roughly chopped • ¼ cup natural yogurt • 1 teaspoon baking soda • 1 tablespoon vanilla essence • Pinch of salt • 1 ½ cups gluten free flour Method: 1. Pre heat the oven to 180 degrees celsius fan bake – line a loaf pan with baking paper. 2. In a bowl, beat the eggs, then add the butter and maple syrup. Mix well. 3. Add the mashed bananas, walnuts, greek yogurt, baking soda, vanilla and salt, mix well. Add the gluten free flour and mix well. 4. Pour the batter into the loaf pan and bake in the oven for 50 minutes. To make sure it is cooked through place a knife or toothpick into the cake before removing from oven. If the knife or toothpick comes out clean, it is ready! 5. Let the bread cool on a wire rack before serving. Is best served warm and crispy from the toaster with butter. #NutitionAdvice #HealthyEating #Recipe